If You Want to Build Muscle and Lose Body-Fat, Here’s How it’s Done…

By Elliot Newman

As a man, I think it’s important to LOOK like a man.

How should a man look?

Confident.

Sure of himself.

Healthy.

Vital.

Strong.

You only get one body, and I see no point in letting it go to rack and ruin.

These days, something like 40-50% of the US Population is overweight. In some States it’s as high as 65-70% (depending on which statistics you look at). And, they’re now creating all these crazy new classifications like Morbidly Obese, Super Obese and so on.

It’s sad.

You could say that OBESITY is the ultimate Disease of Affluence. Something unique to HUMAN BEINGS, and only human beings who live in wealthier, more developed parts of the world.

What’s crazy is just how much miss-information there is out there these days, mostly on the internet, when it comes to losing weight, building muscle and getting in shape.

That’s why, today, I’d like to give you some simple tips that’ll help you build muscle, get stronger, and lose weight, based on my own experiences over the past near 20 years in the gym.

Let’s Go Back 6 Months in Time…

6 months ago I was 67.5kg in bodyweight. 

I’d been training at home using just my bodyweight, and kettlebells. And, I wasn’t particularly strong by my standards.

In fact, that’s an understatement…

I’d not really been loving my training for quite some time, and I felt skinny and weak.

Why had I ended up like this?

LIFE.

I’d had digestive issues.

I have a fast growing business.

I have a family, including 2 young children.

But, I decided to put my training FIRST again. 

So, let’s fast forward 6 months…

I’m back up to 75kg in bodyweight…

And, this morning, I deadlifted 190kg (2.5X Bodyweight) off a 2” deficit (see video below).
[evp_embed_video url=”https://www.thenewalpha.com/wp-content/uploads/2019/10/IMG_1247.mp4″ poster=”https://www.thenewalpha.com/wp-content/uploads/2019/10/Screenshot243.png”]

When I first started training hard again – 6 months ago – my deadlift max was just 130kg. So that’s a gain of 8.5kg in bodyweight (probably 5-6kg of muscle), and 60kg on my deadlift. Still not quite back to my best, but pretty RAPID PROGRESS nonetheless.

And, I’m loving my training again.

Here Are 5 Tips that’ll Help You Make Rapid Progress in The Gym…

#1: Find An Environment That Inspires You

Although training at home is convenient, it does little to inspire me. It doesn’t bring out my inner beast.

I’m now training with my friend Ian Kirke – a former Professional Rugby Player. He’s 6”5 and about 120kg, so I have my work cut out just trying to keep up with him. Training with him MOTIVATES him.

And, I motivate him.

How so?

Well, do you think he wants to lose to me? At 5”10 and 75kg? Heck no!

We feed off each other, and training together we train HARDER than we’d ever do alone.

That’s what you need if you want rapid progress – a motivational training environment. And, that usually means a great gym, and at least one good training partner!

#2: Do a Training Program that You Enjoy

You have to find a way of training that you LOVE.

Don’t do “XYZ” Program because your buddy does it, or because some trainer says it’s good, or because you watched a YouTube video on it.

If you want to build muscle, gain strength, and/or lose body-fat – it takes effort. You’re going to HAVE TO train HARD.

And, you’ll never, ever, train hard with any consistency, if you don’t LOVE the way you are training.

Personally, I like to use a Conjugate Training approach, and the methods made famous by Louie Simmons.

You might like to do Bodybuilding, CrossFit, Block Training, Linear Periodisation or whatever. Point is – make sure the training program you decide to do actually appeals to you. 

Ask yourself: “Can I see myself doing this for at least 6 months?”

If the answer is “NO” – it’s NOT the program for you.

#3: Do Exercises You Love

When I was training at home, I was doing bodyweight and kettlebell exercises… including Press Ups, Kettlebell Swings, Kettlebell Front Squats, and so on.

All great exercises. 

But, do I love them?

Not really no.

So, I didn’t train my ass off. And, therefore – I lost muscle and strength.

In contrast, as soon as I got back in the gym, and got my teeth back into what I really love – including the Deadlift – I started to build muscle, gain strength, and I did so RAPIDLY.

Do what you love.

It’s a must.

#4: Balance Your Training

Now, doing what you love in the gym is GREAT, but not if it’s just Bench Pressing. If all you do is Bench Pressing – or just ‘chest and arms’ – like many guys do…

• You’ll have stupid chicken legs (and other people will, quite rightly, take the piss)
• You’ll have no back, and no rear delts (and you will likely develop shoulder problems)
• You’ll have no gluts (and, that’s bad for your sex-life, because women see strong gluts and they think “strong thrusting power”)
• You’ll never reach your potential, because your body WILL ‘put the brakes on’. Meaning, it’ll only allow you to get so ‘out of balance’ before it prevents you from making any further gains in muscle or strength

Question:

“What does a balanced training program look like?”

Here are 2 key things to keep a lookout for:

• There’s an equal amount of lower and upper body focus. My program has 2 upper days and 2 lower days. If you use a Total Body Training Program 3 x a week – they’ll be a similar amount of work for the legs and gluts, as there is the torso and arms
• The back of the body will be trained at least as hard as the front of the body, and preferably harder (meaning: your Rear Delts, Triceps, Upper Back, Lats, Lower Back, Gluts, Hamstrings and Calves should be worked as hard, or HARDER, than your Front Delts, Biceps, Chest, Abs and Quads)

#5: Nail Your Pre-During and Post Workout Nutrition

Honestly, what you eat before, during and after training has a massive effect on how much muscle you’ll grow, how much stronger you’ll get, how sore you’ll be the day after your training session, and how fast your progress will be overall.

My experience is that if you get this right, you’ll rarely be sore, and progress can be RAPID.

Before a hard gym session lasting 45-75 minutes, here’s what I like:

30-45 minutes before:

• 1 scoop of Amino Work Capacity in 500ml of Water OR HIIT Fuel
• 4-6 tsp of Raw Honey

During training:

• 1 scoop of Protein
• 1 tbsp of Organic Maple Syrup (for Carbs)
• 400ml Almond Milk

OR:

• HIIT Fuel

Within an hour of Finishing my training:

• Same Protein/Carb Shake as I had during my training, with some Pink Himalayan Salt, Go All Night and Seagreens also added

Got Questions? Leave them Below and I Will Get Back to You ASAP…